• Thursday 22 August 2013

    Warm Up

    150 DUs/400 Single Skips (Penalties for every fail)

     

    Strength and Technique

    10 Mins Muscle Up (Bar & Ring) practice/MU progression

     

    WOD

    200m Med Ball Run

    9 HSPU

    9 Front Squats

    15 HSPU

    15 Front Squats

    21 HSPU

    21 Front Squats

    200m Med Ball Run

    1
  • Wednesday 21 August 2013

    Warm Up

    Musical Med balls

     

    Strength and Technique

    5-5-5-5-5-5 Push Press Progressive

     

    WOD

    Tabata FUN 🙂

    4
  • Tuesday 20 August 2013

    Warm Up

    2 Rnds:

    • 10m Burpee Broad Jump
    • 10 Sit Ups
    • 10 Air Squats
    • 10 Pull Ups
    • 10 Dips

    Mobilise hips and shoulders

     

    Strength & Technique

    Burgner Warm-Up

    – Pressing Snatch Balance

    – Snatch Balance

    – OH Squat

    – Sots Press

     

    WOD

    Squat “Isabel”

     

    0
  • Monday 19 August 2013

    Warm Up

    2 Rnds:

    • 10m Inch Worm
    • 10m Monkey Walk
    • 10m Bear Crawl
    • 10 Jumping Squats
    • 10 Spiderman Stretches
    • 10 Bootstrap Stretches

     

    Strength & Technique

    10 mins to establish 1RM Back Squat

     

    WOD

    15 min AMRAP:

    • 7 Push Press
    • 7 Wall Balls
    • 7 Box Jumps
    • 7 Pull Ups
    • 21 DUs

     

    0
  • Friday 16 August 2013

    Warm Up

    3 Rnds:

    • 10 Back Roll
    • 10 Good Mornings
    • 10 Sit Ups
    • 10 Pull Ups
    • 10 Dips
    • 10 OH Squats
    • 10 Burpees

     

    Strength & Technique

    3 x Max L-Sit Rings/Box Hold

    3 x Max Rep L-Sit Pull Ups

    3 x Max Rep Strict Dips

     

    WOD

    600m Run

    10 Deadlifts

    400m Run

    15 Deadlifts

    200m Run

    20 Deadlifts

    0